Dates vs. Malt — In-Depth Nutrition Comparison
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A recap on differences between dates and malt
- Dates are higher in fiber, copper, potassium, iron, vitamin B6, manganese, and magnesium, yet malt is higher in vitamin B12 and vitamin B2.
- Dates cover your daily fiber needs 30% more than malt.
- Dates contain 6 times more copper than malt. While dates contain 0.206mg of copper, malt contains only 0.037mg.
- The amount of saturated fat in dates is lower.
- The glycemic index of dates is lower.
Food varieties used in this article are Dates, deglet noor and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +186.7% |
| Contains more PotassiumPotassium | +281.4% |
| Contains more IronIron | +385.7% |
| Contains more CopperCopper | +456.8% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +227.5% |
| Contains more CalciumCalcium | +151.3% |
| Contains more ZincZinc | +41.4% |
| Contains more PhosphorusPhosphorus | +46.8% |
| Contains more SeleniumSelenium | +80% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin B3Vitamin B3 | +391.9% |
| Contains more Vitamin B5Vitamin B5 | +66.4% |
| Contains more Vitamin B6Vitamin B6 | +258.7% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more FolateFolate | +111.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20% |
| Contains more Vitamin B2Vitamin B2 | +178.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 0.5g | 30% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 11.2g | 21% |
| Copper | 0.206mg | 0.037mg | 19% |
| Vitamin B12 | 0µg | 0.42µg | 18% |
| Potassium | 656mg | 172mg | 14% |
| Calories | 282kcal | 85kcal | 10% |
| Iron | 1.02mg | 0.21mg | 10% |
| Vitamin B6 | 0.165mg | 0.046mg | 9% |
| Vitamin B2 | 0.066mg | 0.184mg | 9% |
| Manganese | 0.262mg | 0.08mg | 8% |
| Saturated fat | 0.032g | 1.883g | 8% |
| Magnesium | 43mg | 15mg | 7% |
| Calcium | 39mg | 98mg | 6% |
| Vitamin B3 | 1.274mg | 0.259mg | 6% |
| Vitamin B5 | 0.589mg | 0.354mg | 5% |
| Fats | 0.39g | 3.29g | 4% |
| Phosphorus | 62mg | 91mg | 4% |
| Selenium | 3µg | 5.4µg | 4% |
| Cholesterol | 0mg | 10mg | 3% |
| Sodium | 2mg | 60mg | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Folate | 19µg | 9µg | 3% |
| Monounsaturated fat | 0.036g | 0.827g | 2% |
| Vitamin K | 2.7µg | 0.3µg | 2% |
| Protein | 2.45g | 3.37g | 2% |
| Caffeine | 0mg | 3mg | 1% |
| Polyunsaturated fat | 0.019g | 0.208g | 1% |
| Zinc | 0.29mg | 0.41mg | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin C | 0.4mg | 0.1mg | 0% |
| Net carbs | 67.03g | 10.7g | N/A |
| Sugar | 63.35g | 6.68g | N/A |
| Vitamin E | 0.05mg | 0.06mg | 0% |
| Vitamin B1 | 0.052mg | 0.054mg | 0% |
| Tryptophan | 0.012mg | 0.074mg | 0% |
| Threonine | 0.043mg | 0.143mg | 0% |
| Isoleucine | 0.049mg | 0.165mg | 0% |
| Leucine | 0.084mg | 0.268mg | 0% |
| Lysine | 0.066mg | 0.142mg | 0% |
| Methionine | 0.022mg | 0.074mg | 0% |
| Phenylalanine | 0.05mg | 0.15mg | 0% |
| Valine | 0.071mg | 0.193mg | 0% |
| Histidine | 0.032mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +569.9% |
| Contains more OtherOther | +100% |
| Contains more ProteinProtein | +37.6% |
| Contains more FatsFats | +743.6% |
| Contains more WaterWater | +296.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +2197.2% |
| Contains more Poly. FatPolyunsaturated fat | +994.7% |
